live workout sessions
weekly Schedule
Mon at 12:30 pm | 20 Min Cardio
Tues at 12:30 pm | 20 Min Cardio
Thurs at 12:30 pm | 20 Min Cardio
Fri at 12:30 pm | 20 Min Cardio
Details
Join us for our daily cardio workouts! The workouts range from 20 - 30 minutes when including a warm up and cool down period.
We use Zoom (Web Conferencing App) to host our live workouts. You can sign up for a free account.
No cameras needed. You are welcome to turn off your video when joining. We promote a judgement-free safe zone.
We suggest having a minimum of a 6’x6’ workout area if possible.
Most of our workouts do not require equipment. If equipment is suggested it will be listed in the notes section of the calendar invite.
We are still very much in the working phase with this new project and any feedback is greatly appreciated!
Calendar
View details for each workout using the calendar featured below.
Recorded Sessions
We have provided versions of our live workouts below. There are links to versions of each video without music at the bottom of the video descriptions. We wanted to provide this option so you could play your own music while still getting to hear the countdown timers.
Workout Series
EMOM: Start your 10 reps at the top of the minute and then complete the 2nd exercise for the remainder for the minute.
Increase difficulty by holding weights.
10 Burpees
Sprint/Jog/March in place
10 Reverse Lunges
Plank
10 Push Ups
Boat Hold
10 Jump Squats
Plank
10 Jumping Jacks
Sprint/Jog/March in place
15 MINUTES TOTAL
Pop music included
Three 2 x 4 Tabatas
Tabata = 20 sec exercise, 10 sec rest
1st Tabata x 4
1. Jump Lunges
2. Toe Taps
1 Min rest in between
2nd Tabata x 4
1. Push Up Ts
2. Sprinter Arms
1 Min rest in between
3rd Tabata x 4
1. Hollow Holds
2. Bicycle Crunches
25 MINUTES TOTAL
Pop Music Included
15 Right Arm Dumbbell Thrusters
Increase difficulty by holding heavier weights.
15 Athletic Burpees (Burpee without a push-up)
Increase difficulty doing a regular burpee.
15 Left Arm Dumbbell Thrusters
Increase difficulty by holding heavier weights.
15 Athletic Burpees (Burpee without a push-up)
Increase difficulty doing a regular burpee.
This AMRAP routine was arranged by Tanya Domenick (Group Fitness Instructor) and is demonstrated in this video by MA Matel (Participant, not a fitness instructor).
Click here for a version of this video that includes the countdown timer, but no music.
12 MINUTES TOTAL
Pop Music Included
10 Lateral Jumps
Increase difficulty by jumping over an object.
10 Body Squats
Increase difficulty by holding a weight.
10 Push Presses
Increase difficulty by holding heavier weights.
From start to finish with warm up and stretching, this workout is 45 minutes. If you've already warmed up on your own and would like to skip ahead to the workout, jump to 10:20. Although the instructor demonstrates the moves using just his body weight, you are more than welcome to increase your difficulty by using weights.
Click here for a version of this workout with only instructor cues and no music.